Who'd have thought that all that strength and size that you're trying to build is being
held back by your wrists.
Guys, I'm going to show you today exactly what could be happening, and more importantly,
how to fix it.
What's up, guys?
Jeff Cavaliere, ATHLEANX.COM
You want to get bigger.
You want to get stronger.
Sometimes, we overlook the little things, and the little things in my world become very
important.
As you guys know, as a Physical Therapist and a Strength Coach, I can't just focus on
lifting the weights and getting you guys to lift heavier weights
without paying attention to the joints, the muscles, and all of the things that make that
happen.
And that's where the Physical Therapist in me comes out, and that's one of the things
I wanted to show you here today.
Now, we know that in order to lift the way we have to be and the proper body mechanical
form, we have to be able to lift the weight as efficiently as possible.
The problem is, a lot of guys, and some of you have commented on our videos before, have
problems with your wrists.
And what I'm talking about guys is, you don't have enough wrist extension.
And when you're trying to get bigger and stronger,
wrist extension is crucial because it's needed on a lot of the exercises required to build
muscle.
Let's take a look at some of those exercises exactly so I can show you what we're dealing
with here guys.
If we have a bar, alright, we know that some of the bigger muscle-building exercises are
going to require that we can get to this catch position, right
the rack position up at our shoulders, and just here.
I don't care if you're doing a Front Squat, if you're doing a Hand Cling, if you're doing
a Thruster,
guys, look at the wrist position.
Look at what's needed here, right.
You need a lot of wrist extension.
And what happens is, if you don't have that, you're basically fighting the battle of the
bar falling away from you, alright.
So, what can we do?
Well, we have a mobilization that we do in PT that I can actually show you guys how do
and
instantly improve your ability to extend your wrist right before you're about ready to do
any of these exercises, alright.
So, here's the details here.
Basically, guys, what we need to do is we need to distract our wrist a little bit and
then cause some kind of a mobilization glide into extension.
So, what we want to do is basically just take our finger and our thumb right past the radius
and ulna in our arms.
You can feel that.
There's the bones right here and right here.
You can feel where they kind of drop off.
You take your fingers right around here.
You find that little groove, and all you have to do is squeeze, ok.
If you squeeze, you should feel a little distraction already.
In other words, the part of this hand coming away from there.
You squeeze that, and then you're going to push down through this thumb.
So, again, you're really actually going to be doing this this way.
I just wanted to show you what that squeezing looks like.
You're basically going to do it from here.
You squeeze, and you push down through this thumb.
You're pushing down on the proximal row of your carpal joints inside your wrist.
When you do that, then you need to work yourself into extension, so here's how I do it.
I go up to a bar, a bench, a desk, something that I can actually stand above.
I go exactly through that thing.
I squeeze through here.
Squeeze to the wrist.
Push down through this thumb.
Down this way.
Straight down, ok.
That way.
And then, as I'm squeezing and pushing, I just lean into that, and lean straight forward.
You can see, I'm even getting more extension just by doing that because I'm distracting.
I'm causing a little bit of space between the end of this forearm and the beginning
of the wrist.
So, again, push down, squeeze, hold it, and lean forward.
Alright.
One more time.
Push down, squeeze, lean forward.
Just like that.
We do this about 10 times, guys, and then what you'll notice is, your extension is way
better, ok.
Even just a few for me, and my extension is pretty extreme.
I always have good extension anyway, but there's a lot of guys that are stuck here.
So, what I want you to do is start utilizing this technique.
If you have a problem doing some of your other lifts,
because guys, if you can't perform those lifts because you're limited through extension,
and you can't do Push Ups because you're limited through extension, and
you can't do Thrusters because you're limited through extension, you're going to limit the
amount of muscle that you can grow, and how strong you can become.
So, it's much more important, and very important to be looking at things not just from a strength
perspective but combining the PT aspect as well.
And I think that's what we bring to this channel, why this channel has grown to the point it
has, because you guys appreciate that.
So, anyway, guys, if you found this helpful, make sure you leave a thumb's up below.
Whatever other issues you're dealing with, make sure you leave them below in a comment
so I can address them in future videos.
And in the meantime, if you want to start putting the science back in strength and combining
Physical Therapy and a safe, effective approach to training
with the actual aesthetic goals of becoming bigger, stronger, and faster,
then head over to ATHLEANX.COM right now and grab our 90-Day Training Program.
Alright, guys, I'll see you soon.
Be back here again.
Remember, 3 videos a week.